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| Today: Sa, Sep. 4, 2010 |
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Marathon Calculator of MARCO |
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Wouldn't it be great to beat the sub 4 hour limit on your next marathon?
If so, this training plan with a target time of 3:59:59 is what you are looking for!
Prerequisite to carry out the plan is that you are able to run 90 minutes without walking pauses and that you achieve 10 km in less than 1 hour.
Every Sunday, you will have a long continuous run (extensive). Every Wednesday, there will be an intensive interval tempo training.
The training plans are subject to copyright and may not be published otherwise.
| Preface to the Training Plan |
Running speed categories
In the training plan, different running intensities are identified by defined wordings. The running intensities correlate with your maximum heart rate (HRmax):
- very slow: a little faster than walking (70% of HRmax)
- slow: consciously reduced running tempo (75% of HRmax)
- easy: pleasant running (80% of HRmax)
- speedy: marathon speed 9:10 min/mile (5:40 min/km) (85% of HRmax)
- fast: accellerated running speed (90% of HRmax)
- very fast: running at your limits, sprint (95% of HRmax)
Be careful with over-training!
It is wrong to believe: "More leads to more."
Therefore, do not train more than the weekly mile quantities indicated in this training plan. Only this way, you will avoid over-training.
General remark
The training plan presents the opinion and experience of feelRace. Medical advice prior to the intensive and extensive training activities is strongly recommended. In this context, please also see the disclaimer.
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1. Week of Training (28 mi / 45 km) |
Monday
60 min easy continuous jog
Tuesday
Have a day's rest.
Wednesday
Interval tempo training: (IMPORTANT: 10 min warm-up and 10 min cool-down)
Pyramid 3/5/7/5/3 min fast run, between the intervals 2 min easy footing (short running steps in walking pace)
Thursday
Have a day's rest.
Friday
70 min easy continuous jog
Saturday
Alternative training at ease (e.g. biking, swimming...)
Sunday
Long slow continuous jog of 100 min
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2. Week of Training (31 mi / 50 km) |
Monday
Have a day's rest.
Tuesday
50 min easy continuous jog
Wednesday
Interval tempo training: (IMPORTANT: 10 min warm-up and 10 min cool-down)
2x 6 min accelerated speed-up run till sprint at end, followed by 30 min speedy running
Thursday
Have a day's rest. (swimming as desired)
Friday
10 km competition run or hard workout run over 10 km + 10 min warm-up and 10 min cool-down jog
(If you don't accomplish the target time of 51 min, keep in mind, that you'll get better in the next weeks.)
Saturday
Have a day's rest. (swimming as desired)
Sunday
Long slow continuous jog of 110 min
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3. Week of Training (28 mi / 45 km) |
Monday
Have a day's rest.
Tuesday
60 min easy continuous jog
Wednesday
Interval tempo training: (IMPORTANT: 10 min warm-up and 10 min cool-down)
8 repetitions of: 2 min fast run + 1 min easy footing
Thursday
Have a day's rest.
Friday
60 min fartlek run (i.e. alternating pace as your body feels)
Saturday
Day of rest including stretching/gymnastics
Sunday
Long slow continuous jog of 2 hours
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4. Week of Training (38 mi / 60 km) |
Monday
Have a day's rest.
Tuesday
70 min easy continuous jog
Wednesday
Interval tempo training: (IMPORTANT: 10 min warm-up and 10 min cool-down)
Pyramid 3/5/7/5/3 min fast run, between the intervals 2 min easy footing
Thursday
5 min warm-up jog, 5 mile run (8 km) at intended marathon split of approx. 9:10 min/mile (5:40 min/km), 5 min cool-down jog
Friday
50 min easy continuous jog
Saturday
Alternative training at ease (e.g. biking, swimming...) followed by stretching
Sunday
Long slow continuous jog of 2 h 10 min
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5. Week of Training (38 mi / 60 km) |
Monday
Have a day's rest.
Tuesday
60 min easy continuous jog
Wednesday
Interval tempo training
50 min easy continuous run including 3x up-hill run of 6 min each
Thursday
10 min warm-up jog, 8 x 4 min speedy continuous run with trot pauses of 3 min each
Friday
60 min slow continuous jog
Saturday
Alternative training at ease (e.g. biking, swimming...) followed by stretching
Sunday
Long slow continuous jog of 2 h 20 min
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6. Week of Training (28 mi / 45 km) |
Monday
Have a day's rest.
Tuesday
50 min easy continuous jog
Wednesday
Interval tempo training: (IMPORTANT: 10 min warm-up and 10 min cool-down)
4 repetitions of:
3 min speedy + 2 min sprint + 1 min easy footing
Thursday
Day of rest including stretching/gymnastics
Friday
45 min slow continuous jog, followed by 3 accelerated speed-up runs of 100 yards (100 m) each
Saturday
Have a day's rest.
Sunday
Half-Marathon (target time approx. 1:54 h, performance check for the MARCO Marathon Calculator) or long slow continuous jog of 2 h 30 min
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7. Week of Training (25 mi / 40 km) |
Monday
Have a day's rest.
Tuesday
Day of rest including stretching/gymnastics
Wednesday
Interval tempo training: (IMPORTANT: 10 min warm-up and 10 min cool-down)
Pyramid 3/6/9/8/4/2 min fast run, between the intervals 1/3/4/4/2 min easy footing
Thursday
Day of rest including stretching
Friday
30 min slow continuous jog, followed by 5 accelerated speed-up runs of 200 yards (200 m) each
Saturday
Have a day's rest.
Sunday
Long slow continuous jog of 2 h 20 min
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8. Week of Training (38 mi / 60 km) |
Monday
Have a day's rest.
Tuesday
60 min easy continuous jog
Wednesday
Interval tempo training: (IMPORTANT: 10 min warm-up and 10 min cool-down)
Track 400/800/1200/800/400 m fast run, between the intervals 400 m very slow
Thursday
Day of rest including stretching
Friday
60 min fartlek run (i.e. alternating pace as your body feels)
Saturday
45 min easy continuous jog
Sunday
Long slow continuous jog of 2 h 45 min
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9. Week of Training (34 mi / 55 km) |
Monday
Have a day's rest.
Tuesday
60 min easy continuous jog
Wednesday
Interval tempo training: (IMPORTANT: 10 min warm-up and 10 min cool-down)
8 repetitions of: 2 min fast run + 1 min easy footing
Thursday
Have a day's rest.
Friday
60 min easy continuous jog
Saturday
Have a day's rest.
Sunday
Long slow continuous jog of 3 hours
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10. Week of Training (38 mi / 60 km) |
Monday
Have a day's rest.
Tuesday
60 min easy continuous jog
Wednesday
Interval tempo training: (IMPORTANT: 10 min warm-up and 10 min cool-down)
Pyramid 3/6/9/8/4/2 min very fast run, between the intervals 1/3/4/4/2 min easy footing
Thursday
Have a day's rest.
Friday
5 min warm-up jog, 6 mile run (10 km) at intended marathon split of approx. 9:10 min/mile (5:40 min/km), 5 min cool-down jog
Saturday
Have a day's rest.
Sunday
Long slow continuous jog of 3 hours
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11. Week of Training (19 mi / 30 km) |
Monday
Have a day's rest.
Tuesday
40 min easy continuous jog
Wednesday
Interval tempo training
50 min easy continuous run including 2x slow up-hill run of 6 min each
Thursday
Day of rest including stretching
Friday
Have a day's rest.
Saturday
30 min slow continuous jog, followed by 3 accelerated speed-up runs of 50 yards (50 m) each
Sunday
60 min at intended marathon split of approx. 9:10 min/mile (5:40 min/km)
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12. Week of Training & Marathon (34 mi / 55 km) |
Monday
Have a day's rest.
Tuesday
5 min warm-up jog, 30 min at intended marathon split of approx. 9:10 min/mile (5:40 min/km), 5 min cool-down jog
Wednesday
15 min stretching
Thursday
20 min slow continuous jog, followed by 3 accelerated speed-up runs of 50 yards (50 m) each
Friday
Have a day's rest.
Saturday
15 min very slow continuous jog, followed by 3 careful accelerated speed-up runs of 100 yards (100 m) each
Sunday
*** Marathon ***
Don't forget to follow the MARCO strategy on your marathon.
Daily work-outs of the 3:59:59 training plan in hours per week
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